Workouts

[korp]

Ok so if you haven't noticed or don't know baseball does involve the lactic energy system (latic acid builds up) and training to delay it will improve your performance in the long run maintaining a high level longer.

I have around 10 weeks before I get out on a field but am looking to improve my system even more. My question is simply does anybody know of or have a good workout to improve the system? If not then I have to make one from scratch :cry:

[dominik]

I doubt that the lactic system is involved much in baseball performance. The lactic system is used when working hard with no break for longer then 15 seconds or so.

Most baseball stress on the body is very hard, but also short with long breaks. Thus it's anaerobic but alactic(not much lactate produced).

Classic lactic sports are 30s to a few minutes long: Rowing, indoor cycling, 400 m and 800m races....

I think that's what baseball training should contain: Some aerobic training to make one sustain a long game or season and very much speed and power training which should be short(up to 20seconds), hard and with enough rest. The goal is not make you tired.

If you want to train your lactic system intervall training is the way to go: 30s to 2min hard stress followed by 1-3min rest or light training or rest. This is repeatet several times.

For example you could run, row or throw med balls against a wall hard for one min minute and then jog for 3min, repeat this 5 times or so. THis will enhance your lactic system greatly, but I think the use for baseball is questionable. Doing for a few weeks won't hurt either and will make you fitter.

[kylebee]

This is a topic that Dr. Marshall is certainly correct about. His book talks a lot about the nature of pitching and conditioning the arm.

[korp]

I doubt that the lactic system is involved much in baseball performance. The lactic system is used when working hard with no break for longer then 15 seconds or so.

Most baseball stress on the body is very hard, but also short with long breaks. Thus it's anaerobic but alactic(not much lactate produced).

Classic lactic sports are 30s to a few minutes long: Rowing, indoor cycling, 400 m and 800m races....

I think that's what baseball training should contain: Some aerobic training to make one sustain a long game or season and very much speed and power training which should be short(up to 20seconds), hard and with enough rest. The goal is not make you tired.

If you want to train your lactic system intervall training is the way to go: 30s to 2min hard stress followed by 1-3min rest or light training or rest. This is repeatet several times.

For example you could run, row or throw med balls against a wall hard for one min minute and then jog for 3min, repeat this 5 times or so. THis will enhance your lactic system greatly, but I think the use for baseball is questionable. Doing for a few weeks won't hurt either and will make you fitter.
I am aware of what the lactic acid system is ... I believe its around 15-90sec of activity .. but even if its not generated it helps prepare at least the college and above athlete mentally since there are usually 6-8 games per week with some travel.

[dominik]

definitely! Can be a good thing, makes you though mentally and givs you some fitness.

I won't say it's bad, but definitely not for the whole season. For a few months this could be a good thing.

Why don't you try some high volume med ball throwing against a wall in all different styles. This would be at least baseball specific since it also triggers explosive movements of the whole body.

You could also do sprinting and jumping with little rest. If you have very short breaks even short sprints will trigger LA production after some reps.

For example you could use line sprints(touching every line and then sprint back to the base line until you have all lines in a sports hall touched.

This would give about 30s of sprinting.

You could also do 20 reps of vertical or horizontal jumps.

There are plenty of possibilities, just be creative.